We are celebrating the Mid-Autumn Moon! This holiday we celebrate the people we share our lives with, getting together to express gratitude, celebrate seasonal change and looking forward to new beginnings.
Our friend, nutritionist SARAH CLARK has shared with us her favorite fall soup that is brimming with goodness while we start getting ready to get cosy in fall sweaters and shifting to rich winter shades.
AUTUMN ANTIOXIDANT SOUP
This fusion recipe known as Mulligatawny Soup is based on a centuries old Indian Rajrecipe that has been many times adapted since brought to the west.
Mulligatawny soup melds the sweetness of onions and apples with a twinge of spice and earthiness from curry powder. Filled with anti-oxidant compounds, curry powder gets its yellow colour from the turmeric root – one of mothernature’s most powerful anti-inflammatory compounds. Turmeric is calming to our immune systems which often get overworked as the seasons change. Most yellow curry powders contain a collection of antioxidant, anti-inflammatory, and antifungal herbs and spices: coriander, mustard, cumin, fenugreek, paprika, cayenne, cardamom, nutmeg, cinnamon, and cloves. Together they create an unmistakable aroma and flavour that is both comforting on a cool autumn day and highly nourishing. I always buy salt-free curry powder as I prefer to add my own high quality sea salt or Himalayan salt to taste. And, ensure there are no anti-caking agents or other preservatives. I love to add freshly grated ginger to this soup as its sharpness is simmered out and ginger adds a beautiful fragrance to the kitchen when cooking as well as added antimicrobial properties keeping gut bacteria balanced, and winter colds at bay. If you choose to add rice, I always suggest soaking rice the night before cooking. Like all grains, rice contains some anti-nutrients, namely phyticacid, or phytates, which hinder our small intestine’s ability to absorb nutrients as well as to break down the proteins in the grain. To soak, just cover the rice with water, squeeze in a bit of lemon and allow it to sit over night, or for 6 to 8 hours. Rinse several times and it’s ready to cook. Enjoy!
2 tbsp butter, ghee or coconut oil
1 tbsp olive oil
2 onions, peeled and chopped
2 ribs celery chopped
2 carrots chopped
2 bay leaves
1 tsp Sea salt
3 tbsp tomato purée
2 tbsp organic yellow curry powder
2-3 tbsp grated ginger
2 tart green apples, cored, peeled, and chopped (about 2 cups)
2 cups / 475 ml free range chicken or vegetable stock
1 to 2 cups / up to 475ml water
400ml BPA free can, or tetra pack of organic coconut milk
¼ cup uncooked, well soaked Basmati rice
Small bunch of coriander, leaves only
Add Sea salt and freshly ground black pepper to taste
1. Sauté onions, celery, carrots in olive oil and butter, add bay leaves, ginger and curry powder: Heat butter and olive oil on medium high heat in a large (4 to 5 quart), thick-bottomed pot. Add the onions, celery, carrots. Cook for 5 minutes until just starting to soften. Add tomato puree, bay leaves and then add the curry powder and mix to coat.
2 Add stock, salt: Add the stock and 1 cup water to the pot. Add the salt. Bring to a boil(add more water if needed), and reduce the heat to maintain a simmer. Cover and cook for 20 minutes.
3. Add rice, apples: Add the rice and the chopped apples to the soup. Return to a simmer on high heat, then lower the heat to maintain a low simmer. Cover and cook for 15 minutes, or until the rice is cooked through.
5. Stir in the coconut milk, simmer for another 5 minutes then serve. Add chopped or whole cilantro leaves for garnish. For a Paleo option, leave out the rice and add shredded free range chicken to the top of each bowl.